Warm-up (600) 400 Swim 200 pull (3,5,7,5) Set (600) 200 kick/swim on 3:00 …IM or stroke 2 x 100 on 1:30 …stroke or IM …even 25’s faster + fast wall 4 x 50 on 1:00 …build to fast wall/25 easy Set (1600) 2 rounds 2 x 100 kick on 2:00 2 x 50 FAST on 1:00 2 x 100 pull (no paddles) 1:45 2 x 50 drill :55 TIMED 100 100 recovery Set (400) 400 swim recovery …w/paddles and fins Cool-down (200) 200 EZ |